Circuit 1: Standing Shoulder Press Knee Drive
"With your right arm extended holding onto a weight, lower your arm down to the bottom of a shoulder press while driving up your right knee to the side," says Swan. "Do 8-15 reps before repeating on the other side."
Images courtesy of Astrid Swan
Circuit 1: Halo
"Holding onto a weight on each end at about chin level, keep your elbows tight by your side before wrapping the weight around to the side of your face, to the back on your neck, and then to the other side. Do 10 repetitions clockwise and then 10 counter-clockwise."
Images courtesy of Astrid Swan
Circuit 1: Lunge Woodchop
"Hold onto a weight on each end, step your right foot back into a drop lunge. As you lunge, twist the weight over your left leg in a chopping motion. Stand up from the lunge and return the weight to the starting position. Do 10 repetitions before repeating on the other side."
Images courtesy of Astrid Swan
Circuit 1: Sumo Squat Swing
"Hold onto a weight on each end with your arms extended down and open your stance. Lower down into a sumo squat and swing the weight up above your head as you stand up from your squat. Do 10-20 repetitions."
Images courtesy of Astrid Swan
Circuit 1: Single Leg Deadlift to Knee Drive
"Hold a weight in your right hand and pick up your right foot. Hinge forward keeping a bend in the left knee and your back straight. Lifting the right leg up as your body hinges forward, stabilize and keep your hips leveled. Press through your left heel to stand up bringing your right knee up into a knee drive. Do 10 repetitions and then repeat on the other side."
Images courtesy of Astrid Swan
